WEDNESDAY 01/19/2022

FOR THE WEEK ACCUMULATE:

Run 1.5 Miles or Row 3000m

80 Strict Pullups (Use Band If Needed)

150 Pushups

Deadlifts

1 Set of 5 @ 65%

1 Set of 5 @ 73%

3 Sets of 5 @ 78%

1 Set of 5+ @ 78%

[All Percentages Based Off 1RM Deadlift]

Rest 1-3 Minutes Between Sets.

“Barnhart’s Bet”

[On the 0:00]

For Time:

21 Power Cleans 95/65 (Rx+: 135/95)

100 Double Unders (175 Singles)

21 Power Cleans

[On the 8:00]

For Time:

15 Power Cleans 135/95 (Rx+: 175/125)

100 Double Unders

15 Power Cleans

[On the 16:00]

For Time:

9 Power Cleans 155/105 (Rx+: 205/145)

100 Double Unders

9 Power Cleans

STRATEGY

- Push for big sets on the barbells. We really want to work our barbell cycling today. Athletes should have 2 minutes of rest or more between intervals which will be more than enough time to recover. It is okay to mix in some singles but the majority of our cleans should be touch and go today.

- Push the double unders but not at the expense of our bigger barbell sets.